Triceps extension with cable and one arm (standing)
Standing one arm triceps extension with cable is an effective isolation exercise primarily targeting the triceps brachii. This exercise also engages the anconeus muscle and stabilizing muscles in the shoulder and elbow. Key benefits include improved tricep strength, enhanced muscular endurance, and greater arm definition. Athletes profit from this exercise as it helps in developing more powerful and efficient arm movements, crucial for sports requiring upper body strength like basketball, swimming, and tennis. Its unilateral nature ensures balanced muscle development, reducing injury risks.
| Primary muscle group: | Arms |
| Exercise type: | Cable |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
19kg
Avg. weight
43lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Attach a handle to a cable pulley that is a little lower than chest high.
- 2Grasp the handle and press it up over your head. Lower your hand and keep your elbow high. This is your starting position.
- 3Exhale as you raise the handle over your head by extending your elbow.
- 4Inhale as you flex your elbow to lower the handle towards the starting position until you feel a mild stretch in your triceps.
- 5You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
Body Alignment: Ensure your body is standing upright with a slight bend in your knees to maintain stability. Keep your core engaged throughout the movement to support your lower back and prevent any unnecessary strain.
Shoulder Position: Maintain a stable shoulder position and avoid letting your shoulder rise towards your ear. Keep it fixed to ensure the focus remains on the tricep.
Elbow Position: Keep your elbow fixed and pointed upwards. Avoid letting it flare out to the sides to ensure that the triceps are doing the majority of the work and not the shoulders or chest.
Range of Motion: Fully extend your arm without locking the elbow at the top of the movement. This maximizes the contraction of your triceps. Also, ensure you lower the cable slowly to allow for a full stretch of the triceps at the bottom.
Grip: Use a neutral grip (palms facing inward) for better control and to reduce the risk of wrist strain. Adjust the grip if needed for comfort but maintain a secure hold on the handle.
Controlled Movement: Perform the extension in a slow and controlled manner. Avoid using momentum; focus on muscle contraction to get the most out of each repetition.
Breathing Technique: Exhale as you extend your arm and inhale as you return to the starting position. Proper breathing helps maintain rhythm and supports muscle engagement.
Avoid Overloading: Start with a weight that allows you to perform the exercise with perfect form. Gradually increase the weight as you gain strength, making sure your technique remains impeccable.
Mind-Muscle Connection: Concentrate on your triceps throughout the exercise. Visualizing the muscle working can help enhance the effectiveness of the exercise.
Consistency: Practice regularly to improve your strength and form. Consistency is key to making progress and seeing results in your triceps development.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
